Måndag 9:e
Warm up 10 min
EMOM 8 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
On a running clock:
00:00-08:00
6-10 sets of 2 power cleans
08:00-16:00
6-10 sets of 2 squat cleans
7 min AMRAP
50 wallballs
35 KB swing
20 HSPU
Max burpees
Styrkelyft, Knäböj
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Tisdag 10:e
Warm up 10 min
EMOM 10 min
4-8 strict pull-ups or strict dips
or
2-5 strict muscleups
Teams of two:
20 min AMRAP
500m row/25 cal AB
12 deadlifts (BW)
21 Box jumps
(One round each)
Weightlifting
- Warm up
- 2x Power clean
- Jerk behind the neck
- 6×1 clean and jerk
Gymnastik
- EMOM 12 min, E: 3-6 MU-transistions med band i ringar, O: 2st hjulning till jämfota
- Teknik: Handvolt
- Sparka upp hårt mot kompis
- Axelstuds på satsbräda mot vägg
- Sparka upp i handstående och falla över i brygga/handvolt med pass
- Styrka: EMOM 12 min, E: Jägarvila, O: 12 st upphopp
- Stretch
Onsdag 11:e
Warm up 10 min
In 12 min
6 sets of 3 front squats
EMOM 10 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)
9 min to complete:
32 KB snatch
28 Pull-ups
44 OH squats
16 KB snatch
12 Pull-ups
Styrkelyft, Bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Final
Torsdag 12:e
Warm up 10 min
Ev 90 sec for 12 min
3 tng snatches
4 min AMRAP
5 toes to bar
10 lunges anyhow
15 DU
1 min rest
4 min AMRAP
15 toes to bar
20 lunges anyhow
25 DU
1 min rest
4 min AMRAP
25 toes to bar
30 lunges anyhow
35 DU
1 min rest
4 min AMRAP
35 toes to bar
40 lunges anyhow
45 DU
1 min rest
Weightlifting
- Warm up
- 2x high hang snatch
- Snatch pull+Power snatch
- 6×1 Snatch
Gymnastik
- EMOM 12 min, E: handstående, O: 3-6 kullerbyttor mot volt
- Teknik: Flickis
- Hoppa bakåt till hollow på upphöjd matta
- Gå ned i brygga med pass
- Flickis med pass
- Styrka, Cirkel
- L-sit i ringar
- Breda push-ups i ringar
- Axeldrag i riggen
- Hollow hold
- Arch hold
- Planka med axelpress
- Stretch
Fredag 13:e
Warm up 10 min
”Crystal Lake”
”Fran” (If completed in 3:59 or less, move on to 1. If 4:00 or more, move on to 2)
1: ”Jackie” (If completed in 9:59 or less, move on to 10. If 10:00 or more, move on to 15)
2: ”Karen” (If completed in 9:59 or less, move on to 15. If 10:00 or more, move on to 20)
10: ”Amanda”
15: ”Diane”
20: ”Barbara” (1 round)
(Rest 3 minutes between every part of this workout)